I recently learned the phrase “my day ones.” My teenage cousins are literally slapping their foreheads right now. If you don’t know, a “day one” is a person who has been there with you from the beginning. I could write chapters about my various “day ones.” Starting with my bestie I bit on the playground during pre-school, all the way to Sallie, my devoted workout partner since the day I moved back to Goldsboro.
Let me tell you about my most recent group of Day Ones and the boot camp class I teach at Brew Works in downtown Goldsboro. Sallie and I have been teaching boot camp at the Goldsboro YMCA for well over a year. It’s at 5:30 in the morning, twice a week. Not cool. I know. I mean, I love it, but most people tell me they don’t know what 5:30 a.m. even looks like.
Meanwhile, friends and colleagues encouraged me to teach a class in the afternoons. But where? Enter, Zak and Carson, the guys who own Goldsboro Brew Works, a taproom and homebrew supply store in our lovely downtown. These guys are “yes men.” When you ask them if you can do something, watch something, create something at their store, they reply, “YES.” So, when I asked if I could teach a workout class in their spacious game room every other week for 45 minutes, you know the answer.
Thanks to Facebook and word of mouth, I’ve developed a growing group of boot campers every other Monday at 6 p.m. No equipment besides a mat and a bottle of water. Completely free of cost (besides an occasional beer afterwards). A mix of cardio, high intensity interval training workouts, body weight workouts and plenty of planks, this class is guaranteed to make you sweat.
Here are a few of my Day Ones from Brew Works Boot Camp:
Our very first class — Day Ones.
If you’re in town, come workout with us! Next class is April 17th. If you can’t make it, try these 5 workouts from our latest class.
(If viewing in email, click the link below)
- A-T-Y jumping jacks (back straight, abs engaged).
- Squat jacks (back straight, squeeze when you come up).
- Bear plank + push up (start in full plank, then jump forward with just your feet so that your knees are almost up to your elbows, then jump back out and push up).
- Lunge pivots + arm raise (start with your feet far enough apart that you can lunge either way you turn, make sure your knee doesn’t go over your toe when you lunge, and lift your arms over your head, then pivot and do the same thing on the other side).
- Elbow plank to full plank (start in elbow plank and push yourself up, one hand at a time, to full plank, then back down).
Try each workout for 1 minute. After you finish a set, take a 1 minute break. Try 3 sets! (Or do as many as you can, for as long as you can, and work your way up… this is about setting goals, people.)
YOU’VE GOT THIS!!! Volume up. Time to hustle.
Ps. Thanks for letting me use your workout room for the vid, Goldsboro Family YMCA!